High Protein Chicken Bake for Meal Prep (Print Version)
High protein chicken bake made for easy meal prep. Juicy, seasoned chicken packed with macros and ready to portion for the week ahead.
# Recipe Info:
Prep Time: 10 Minutes minutes
Cook Time: 35 Minutes minutes
Total Time: 45 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: American
Dietary: Gluten-Free, Dairy-Free, Halal
# Ingredients:
→ Lean Protein Base
01 -
2 lbs boneless, skinless chicken breasts
02 -
2 tbsp olive oil
03 -
1/2 cup low-fat Greek yogurt
04 -
2 tbsp Dijon mustard
→ Golden Seasoning Rub
05 -
1 tsp garlic powder
06 -
1 tsp onion powder
07 -
1 tsp smoked paprika
08 -
1/2 tsp dried oregano
09 -
1/2 tsp dried thyme
10 -
Salt and pepper to taste
→ Hearty Veggie Layer
11 -
2 cups broccoli florets
12 -
1 cup cherry tomatoes
13 -
1 medium zucchini, sliced into 1/4-inch rounds
14 -
1/2 red onion, cut into 1/2-inch wedges
→ Savory Finishing Touch
15 -
1/2 cup shredded part-skim mozzarella cheese
16 -
2 tbsp fresh parsley, chopped, for garnish
17 -
1 tbsp lemon juice
# Instructions:
01 -
Preheat your oven to 400°F and lightly grease a large 9x13-inch baking dish with a drizzle of the 2 tbsp olive oil. This High Protein Chicken Bake for Easy Meal Prep comes together fast, so having your oven ready before you start saves valuable time.
02 -
In a medium bowl, whisk together 1/2 cup low-fat Greek yogurt, 2 tbsp Dijon mustard, 1 tsp garlic powder, 1 tsp onion powder, 1 tsp smoked paprika, 1/2 tsp dried oregano, 1/2 tsp dried thyme, and salt and pepper to taste. This creamy Golden Seasoning Rub locks in moisture and flavor during baking.
03 -
Add the 2 lbs boneless, skinless chicken breasts to the marinade bowl and toss until every piece is thoroughly coated. For the best High Protein Chicken Bake for Easy Meal Prep results, let the chicken marinate for at least 5 minutes while you prepare the vegetables.
04 -
Spread 2 cups broccoli florets, 1 cup cherry tomatoes, 1 medium zucchini sliced into 1/4-inch rounds, and 1/2 red onion cut into 1/2-inch wedges evenly across the prepared baking dish. Drizzle lightly with any remaining olive oil and season with salt and pepper to taste.
05 -
Nestle the marinated chicken breasts on top of the Hearty Veggie Layer in the baking dish, spacing them evenly so heat circulates properly. This layering technique is key to making this High Protein Chicken Bake for Easy Meal Prep cook evenly and keep the vegetables perfectly tender.
06 -
Bake uncovered at 400°F for 25 minutes, or until the chicken is nearly cooked through and the vegetables begin to caramelize at the edges. The yogurt-mustard coating will form a beautiful golden crust that seals in all the juices and flavor.
07 -
Sprinkle 1/2 cup shredded part-skim mozzarella cheese evenly over the chicken and vegetables. Return the dish to the oven and bake for an additional 8-10 minutes, until the cheese is melted and bubbly and the chicken reaches an internal temperature of 165°F.
08 -
Remove from the oven and immediately drizzle 1 tbsp lemon juice over the entire dish, then scatter 2 tbsp fresh chopped parsley on top. For the best High Protein Chicken Bake for Easy Meal Prep experience, let it rest for 5 minutes before slicing and portioning into 4 servings.
# Notes:
01 -
Storage Tip: Divide leftovers into 4 airtight meal prep containers and refrigerate for up to 4 days, or freeze individual portions for up to 3 months. Reheat in the microwave for 2-3 minutes or in a 350°F oven for 10 minutes.
02 -
Substitution Tip: Swap chicken breasts for boneless, skinless chicken thighs if you prefer a juicier result. Thighs have slightly more fat but still deliver excellent protein content and tend to stay moist even after reheating throughout the week.
03 -
Cooking Tip: For even cooking, pound thicker chicken breasts to a uniform 3/4-inch thickness before marinating. This prevents the edges from drying out before the center reaches a safe internal temperature of 165°F.
04 -
Serving Tip: Pair each portion with 1/2 cup of cooked brown rice, quinoa, or cauliflower rice to round out your meal prep bowls. A dollop of extra Greek yogurt on the side also works great as a high-protein dipping sauce.
# Tools You'll Need:
01 -
9x13 inch baking dish
02 -
mixing bowls
03 -
measuring cups and spoons
04 -
chef's knife
05 -
cutting board
06 -
oven
# Nutrition Facts (Per Serving):
Calories: 420 kcal
Total Fat: 14 g
Total Carbohydrate: 12 g
Protein: 58 g